5km Training Assistance

[TheEd]

This section feedback will only be aimed at persons attempting to run at pace, for example to break 20 minutes for 5km

The Beginner Programs deal with training towards your first 5km

this section aims at people who want to race and achieve in the 5km and not focus on 10km

This initial requirement will be modified

Thanks

TheEd

[TheEd]

JR lower the amount of 2k's to 3 x 2k

and look to introduce 3-4 x 1600m sessions

if by chance, you were able to keep the sessions from day 3 - 5 , you will get a great benefit, even for the 5k distance

hope this helps

TheEd

[J.R]

Thanks Ed,

Therefore:

Day 3 - 3 x 2K
Day 5 - Long run
Day 8 - 3 x 1600 metres instead of the 5 x 1km repeats?

[TheEd]

you do either 3 x 2 or 3 x 1600m

maintain the 1k session, as it is a great developer, your aim should be to get it 6 x 1k

as for the long run, the aim should be to get that up to 15k

this should be a comfortable run

then in week 2 we can change the Thursday session, but we do not want to do this in the 1st cycle

hope everything make sense

TheEd

[J.R]

Thanks Ed,

I did 3 x 1.6km @ 4:15 pace = 6:48 average which was the goal.
Average HR 153 bpm for this session.

[J.R]

Hi Ed,

What should my 5k pace run target be for this Saterday?
I'm using the sub 40 program as a guideline for my 5k.

Regards
JR

[TheEd]

change the 5k pace to 2.5 to 3k pace

you run the target pace for the following week's attempt

easy to understand, yes

TheEd

ps.. injuries often happen due to the individual, that's what makes everyone different

[J.R]

So this Saterday 3k @ 4:00 per km?

The following week 5k sub 20?

[TheEd]

if you are disciplined enough, you can use the first 2k of the Park Run to warm up, and then run your 3k paced

or

Run the 1st 3k @ 4 min per k pace, and then jog the last 2k

your call

but discipline required

TheEd

[J.R]

Noted Ed,

Thank you.
J.R.